Stress Tip (#5) - by Yvette K.

Tip #5:

Control Freaks, Ask for Help!! (Especially when you DON’T need it – practice will make it easier to ask when you really do need help.) If any of you stressed-out Divas are like me, emotional tension often comes from wanting it all, and being told that YOU CAN DO IT! Well, we CAN do it…but not as effectively alone as we would with help. I believe humans are gregarious for a reason: in every way we are better when we work together – admit we can’t do it all…all at once!

As Divas, we are practicing helping each other, and accepting the help of those around us. Not walking alone. Offering water, support, hugs and high-fives. Offering ears, hearts, and friendly chit-chat! We are a SAFE place for Control-Freaks (you know who you are) to practice letting go, admitting we are not always in control, and allowing a restfulness of simply being curious, learning and trying out something new.

If you find yourself stressed out, give up the control! Find trust! Ask for help! And then be grateful, and peaceful, and accepting, of the generosity all around you.

WEEKLY SUMMARY – AUGUST 20-24, 2007

NEXT DIVA RACE EVENT – SATURDAY, AUGUST 25, 2007


The next Diva Team event is the 10K on the Bay. (We are substituting this event
Date: August 25, 2007 (Saturday)
Location: 4901 Breakwater Drive, Hayward, CA
Start Time: 8:30 a.m.
Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
Website: www.10konthebay.org

The 10K on the Bay appears to be a better organized event and it is a beautiful course. This event is the same date as the IWalk. If you have registered for the IWalk, please let me know and you will be reimbursed.

For those participating in the 10K on the Bay Refer to the attachment below with race day information.


DIVAS FINAL TEAM EVENT OF THE SEASON
The San Jose Rock & Roll is the final Diva Team race of the season. The goal is to have full Diva participation. For those who have been training, I know that there are some of you who have doubts about whether you can even do a half marathon. Others want to try but have doubts about whether you can finish within the four hour (240 minutes) time limit. And we have Divas because of physical limitations will not be able to complete a half marathon this season. There is a place for all Divas in the Rock & Roll. There are many options for you to explore. The Divas who have been training will complete the half marathon. Those who feel they will not finish within the time limit; you can start an hour before the official start of the Rock & Roll. You will not have an official chip time. If you are not cable of doing a half marathon, you can walk a 10K or a 5K route on the half marathon course. You will not have an official chip time. Or if you cannot participate in the walking or running part of the race at all you can be a Diva volunteer. I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.

We have approximately 80- 100 women who are actively training with the Divas whom at the beginning of the season indicated their goal was the Rock ‘n’ Roll. Can you imagine the power of being part of 80-100 red shirted women who have trained together, sweated together and supported each other, converging on the Rock ‘n’ Roll as a TEAM? It will be an awesome sight to behold and even greater to be part of such a powerful group. PLEASE REGISTER.

DIVAS WHO I HAVE LISTED AS REGISTERED FOR THE ROCK & ROLL
(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)

Jody C. Rhonda H Debra R Ann H Laura M Mary V Melanie R Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W	Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W	Adrienne P Genavae D Rolanda P Nancy B Julie L Pam C Peggy L Jamal L Mariam G Susan H Virginia R Debbie K Maria I Veronica M Virginia M JoAnne M Sharon C Jessica H Beth D Dannetta W

Diva Fitness Tip for the Week - by Diva Fitness Expert Debbie K

Epsom Salt Bath - "Miracle in a Box

This is my favorite remedy for aching muscles after a long training walk, the Epsom Salts eases the soreness out, and helps replenish the magnesium and potassium we
lose during training. This really works! Ideally you want to take your Epsom Salt bath within a couple hours after finishing your training or event, however you still derive benefit as long as take the bath on the same day. The sooner you get into the Epsom Salt Bath, the sooner you feel better

Saturday Training on August 25, 2007: There will not be a seminar. Diva Michele P will lead the training at the Campbell Community Park on Saturday, August 25, 2007 for Divas not participating in the 10K on the Bay. Saturday training miles are 10K or higher.

Diva Spotlight – Training Pacing
The emphasis in the next few weeks as we march toward the Rock ‘n’ Roll is for each of to develop a race day strategy. The following Divas have been working on race day strategy and are getting good results. I spotlight these Divas because their race day strategies are all quite different but effective for them.

PEGGY I: Peggy’s strategy is to walk for four minutes and run for 30 seconds. As a result of incorporating this strategy into her game plan today for the 10K, Peggy achieved a PR (personal record). Her splits were 14 minute miles which is the best in her life. CONGRATULATONS. Peggy started with a partner but her partner was not at a pace Peggy wanted to set. Congratulations to Peggy and her partner for recognizing this and allowing Peggy to charge ahead. Peggy is looking forward to sharing this strategy with her 15 year old son Jamal who will be her partner in the Rock ’n’ Roll.

HEATHER S and JESSICA H- Heather and Jessica’s strategy is to alternate between walking a mile and doing timed intervals for a mile. As of developing this strategy today, they cut off 7 minutes off their 10K. That is huge. CONGRATULATIONS.

DIANA O - Diana runs, runs, runs, and runs some more. She runs alone primarily because there is no Diva that can maintain her training pace. She is currently pacing below nine minutes a mile. Her strategy over the next few weeks is to reduce her time per mile so she can break two hours for the half marathon. Her strategy also includes running 12 miles on Saturdays. CONGRATULATIONS.

NOTE: All the Divas spotlighted above were hydrating properly and fueling their bodies.

REMINDER:
Training Focus: Timing and Pacing - What type of race do you want to walk or run for the Rock ‘n’ Roll: The following is some questions you may want to consider:
1. Walk only. Run Only. Combination of Walk and Run (how many minutes are you going to run compared to the number of minutes you are going to walk?)
2. What is the time per mile that you want to accomplish?
3. Who are you going to race with a partner, group or alone?
4. When are you going to hydrate? (.i.e. mile 2-4-6-8-10-12)
5. What type of fuel are you going to use? (.i.e. sports drinks, gel, bars or combinations)
6. When are you going to fuel?
7. Are you using the athletic equipment now that you will be using for the race? (shoes, water bottle/container/ fuel belt, hat, sunglasses, etc)
8. Do you have identification for the race?


Alternative to 10K on the BAY - Email received from Debbie K 8/18/07
Hi Sharon

Both Emily and I are planning to walk a different trail next week since you and some of the Diva's will be doing the event in Hayward. We would welcome other Diva's who want to join us for our walk on the Sawyer Camp Trail - really beautiful trail, all paved like Campbell, water and plenty of portable bathrooms (nice ones).

Emily and are planning to do a 10-mile walk. The course is well marked with mile markers so there is no guess work. For Diva's who are not able to walk 10-miles we would propose they start their walk a bit later - 8:00 a.m. Emily and I will be starting our walk either at 6:30 or 7:00 a.m. We would go out and walk for an hour+ and the would return back to the start to meet the other Divas at 8:00 a.m. Since parking can be challenging when starting after 7:30 a.m. people need to factor in extra time for parking to ensure they can start their training on time.

Below are the directions. Note, there is very little parking available so people often park along the road. -car-pooling is an excellent option - someone could probably get a ride with Emily too.

Directions to Sawyer Camp Trail
* From San Jose area you want to allow 40-45 minutes driving time

From the South Bay

Take 280 North to the Bunker Hill Drive Exit
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Boulevard
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left. The other parking option is turn right at the stop sign by the main gate area and park anywhere along the road (sorry can't remember the name of the street, however you can only turn right from Skyling Blvd.

From the East Bay

Take 880 to the San Mateo Bridge (highway 92)
Continue on Highway 92 after leaving the bridge until you come to 280
Take 280 North to the Bunker Hill Road Exist
Make a left onto Bunker Hill Drive and go across the freeway
Turn Right onto Skyline Blvd. go about 1/2 mile down to the Sawyer Camp Trail South end, parking lot on left

From North Bay

Take 280 South to 92 West
Turn right onto Skyline Boulevard at the end of the exit ramp
Go about 1/2 mile down to the Sawyer Camp Trail South End, parking lot on left

After the walk Emily and I will be heading over to Buck's to refuel which is a great place in Woodside. Have you been there? It is easy to get to Buck's too from Sawyer Camp, just head South on 280 and take the Woodside Road Exit.

For any Diva's who are interested in joining us at Sawyer Camp, please have them contact Emily directly to work out the logistics in terms of start time, car-pooling, directions, etc. Of course they can contact me too (408-24-5257) or send me an email too

Seeking Balance- I will be on vacation next week, therefore I am sending out the Weekly Summary early. I am retuning Friday afternoon, August 24. If you email me I will return emails at that time.

Have a Great Weekend
Sharon

Stress Tip Series (#4) - by Yvette K.

Tip #4:

Get in touch spiritually: With whatever works for you. When my spirit is at peace, stress is banished! For me, reading and (I found out last year) running turn out to be incredibly relaxing spiritual outlets for me.

No church I’ve ever been in has drawn me more deeply to humankind than great fiction. For me, stories and words are a release that makes my heart know hope and lightness! If this is also the case for you, set a timer and READ! Escape into a great book, some beautiful poetry or the writings of someone whose ideas you admire. Let your stress melt away as you immerse your brain in something you love – whatever that is for you.

Similarly, when running my first half marathon over a year ago, the ‘runners high’ struck me the way I imagine holy men and women probably hear the voice of their gods or goddesses. I had a sudden realization, as I ran through the Forest of Nisene Marks: Alone on a dirt trail, past redwood trees, over gnarled roots, around dirt outcroppings in the cool, bright shafts of sunlight…

I realized that I was traversing a truly beautiful natural space… I was just passing through. The space wasn’t mine, and in fact, I realized that the only “space” I could truly ever really call my own was everything from my skin - inward.

Maybe that isn’t such a revelation, but the thought has stuck with me and made me more deeply respectful of the fact that everything around me is not “mine.” I can act upon it and do good in the world, but the only thing I can truly own and control is within the boundaries of my own body. This allows me to “let go” of things outside my control that previously “stressed me out” more often. Not always – I’m not moving to the top of a mountain yet! Remember to keep the spiritual strength and knowledge you have within you close to the surface. Choosing to listen to our internal spiritual guides can help us in horrible moments to breathe, recognize stress, and let it go.

Weekly Summary - August 6-12, 2007

Starfish and the Spider a Reflection on Leadership

I read a very good book on organizational leadership entitled The Starfish and the Spider by Ori Brafman and Rod A. Beckstrom. The authors studied successful organizations. In their book they argue that organizations fall into two categories: traditional “spiders,” which have a rigid hierarchy and a top-down leadership, and revolutionary “starfish,” which rely on the power of peer relationships. They believe that their research proves that one thing that business, institutions, governments and key individuals will have to realize is spiders and starfish may look alike, but starfish have a miraculous quality to them. Cut off the leg of a spider, and you have a seven-legged creature on your hands; cut off its head and you have a dead spider. But cut off the arm of a starfish and it will grow a new one. Not only that, but the severed arm can grow an entirely new body. Starfish can achieve this feat because, unlike spiders, they are decentralized; every major organ is replicated across each arm.

Like starfish in the sea, starfish organizations are organized on very different principles than we are used to seeing in traditional organizations. Spider organizations are centralized and have clear organs and structure. You know who is in charge. You see them coming.

Starfish organizations, on the other hand, are based on completely different principles. They tend to organize around a shared ideology or a simple platform for communication- around ideologies like al Qaeda or Alcoholics Anonymous. They arise rapidly around the simplest ideas or platforms.( like the Red Power Divas).

The book reveals how established companies and institutions, from IBM to Intuit to the US government, are also learning how to incorporate starfish principles to achieve success. And it will teach you: • How the Apaches evaded the powerful Spanish army for 200 years • The power of a simple circle • The importance of catalysts who have an uncanny ability to bring people together. • How the Internet has become a breeding ground for leaderless organizations • How Alcoholics Anonymous has reached TK million members with only a shared ideology and without a leader

In forming the Red Power Divas, the kind of organization I intended, hoped for and most definitely desire is that of a Starfish. An organization that is built on peer relationships and is base on a very simple concept and principle of "seeking balance." An organization that provides information and honors and respects each individual's right to make informed decisions about their health, well being and personal safety.

A Superior Court Judge does not operate like a starfish. I make decisions. All judges decisions have impact on lives in varying degrees. The kind of cases I handle (murders, rapes, child molest) are very serious and my decisions can have a great impact on lives. Therefore, before I make a decision, I am well prepared, I listen to all parties and I decide. It is inherent in the nature of the job that it is not done by committee or consensus. Ultimately there is only one person who can make and be responsible for the decision and that is the judge. Once a decision is made the expectation is that my orders will be followed or their will be serious consequences. I also spent almost 15 years as a head basketball coach. Where again I made decisions and the expectations were that they would be followed. I try very hard not to carry that mind set or mode of operation into my personal life and most definitely not into the world of the Red Power Divas. However, there are times when it may be challenging for me to separate the judge and head basketball coach, from Sharon member of the Red Power Divas. When it does happen I would greatly appreciate a reminder that the Red Power Divas are a Starfish. I have never been associated with a group of people who I have the highest respect and love for then the Divas. I share the following email sent to me from Yvette whom I admire and respect and immensely thank for this reminder.
Sharon,
I respect and care for you, which is why I have taken the time to share my perspective:
I dropped off my BBall team in HS, quit using personal trainers at Gyms, and gave up on "being an athlete" for two main reasons that I associate with "Coaches":

1 - I do not like being told what I HAVE TO DO and
2 - I do not like being talked to by someone who "knows better"

As a result, I'm willing to learn stuff the hard way, OR (this is critical) trust people that I have relationships with and solid proof that they care about me. All the Divas know where your heart is, and that everything you do is because you CARE. However, "have tos" may continue to be ignored, with eye-rolling and "Yes, Sharon" if other Divas feel as I do when you go to a "have to" place. People will raise their hands to appease you, but will they really DO the behaviors? To really have Divas be committed, I believe that we leaders and coaches need to meet them WHERE THEY ARE and support...not force.

I went to HMR orientation 3 times, before joining. My husband had to court me for three years before I would be in a relationship with him, and I am in a constant struggle with those I love to allow trust to be built, broken, forgiven, and rebuilt - that's who I am. Now, ALL Divas may not have the barrier to trust that I have, but let me tell you, we are all adults! So when we are challenged, we need to be respected enough to MAKE OUR OWN CHOICES. We need to be encouraged to REFLECT on the repercussions, and make decisions about the commitment we choose. In training, I have been taught to call this Compliance versus Commitment - one is much stronger for good, solid, learning. I believe blind following is not balanced - it is unbalanced, and we all have to make commitment work in our own way.

Personally, it makes me crazy and rebellious to be told I "have to" pair up, "have to" take on an assignment or "have to" do just about anything at all...but I love being ASKED to do stuff, and I am very happy to BE a Diva, and I BELIEVE in the Diva message! So, that's where I'm coming from. I hope it makes sense, and explains why I interrupted you during the lecture. I don't want to countermand your coach status, or detract from the Diva commitment, but I do think sometimes you need a "nudge" in the direction of commitment instead of compliance.

YOUR commitment to all the Divas is obvious - it is why we love to follow you! Let us show you OUR commitment to ourselves and to the Diva motto by taking on challenges, facing barriers, and allowing the Diva resources to help us problem solve what "balance" looks like for us!

*HUGS*
Yvette

The Next Diva Team Event is the 10K on the Bay.

Date: August 25, 2007 (Saturday) Location: 4901Breakwater Drive, Hayward, CA Start Time: 8:30 a.m. Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
NOTE: This will be the last TEAM race event before the Rock ‘n’ Roll. This event offers you a great opportunity to test you pacing and timing in a race type of atmosphere. I encourage you to register.
Below is the website to register.
http://www.allsportrunning.com/EventInfo.cfm?EventID=15958

If you have registered or intend to register for the 10 Kon the Bay, please email.

Saturday Training on August 25, 2007: There will not be a seminar. Divas not participating in a race event are free of course to continue training at the Campbell Community Park. Miles are 10K or higher.

Thursday Training – Campbell Community Track August 16, 2007
This week’s training calendar recommends on Thursday that you continue to work on intervals or Fartleks. We also have added a series of running/walking stairs. Caution: Training on stairs is designed to help you to build up leg strength. However, listen to your body. If walking/running stairs causes pain in the knees or other parts of your body STOP! Those who wish to work on upper body strength may want to add a few push ups during training.

Saturday’s Training Campbell Community Park- August 18, 2007
First 24 People Receive HMR Nutrition Bars
Start Promptly at 8:00 a.m. – Introduction, Announcements, and Raffle
Seminar: 8:15-8:30 a.m.
Distance for Saturday: 10K only ( 6.1 miles)( you have the option to run/walk longer distances)
Training Focus: Timing and Pacing - What type of race do you want to walk or run for the Rock ‘n’ Roll: The following is some questions you may want to consider:
1. Walk only. Run Only. Combination of Walk and Run (how many minutes are you going to run compared to the number of minutes you are going to walk?)
2. What is the time per mile that you want to accomplish?
3. Who are you going to race with a partner, group or alone?
4. When are you going to hydrate? (.i.e. mile 2-4-6-8-10-12)
5. What type of fuel are you going to use? (.i.e. sports drinks, gel, bars or combinations)
6. When are you going to fuel?
7. Are you using the athletic equipment now that you will be using for the race? (shoes, water bottle/container/ fuel belt, hat, sunglasses, etc)
8. Do you have identification for the race?
Food for Thought: To perform consistently you must prepare consistently. Act the way you want to become until you become the way you act.

NOTE Saturday Late Start: We were on the trail very late last Saturday. I apologize to all. The intent is to start our training miles on the trail by 8:40 a.m. I would greatly appreciate everyone helping me to focus on meeting that goal.

Saturday Seminar Topic: Stress Management
Lecturer: Diva Yvette K

FYI: On the evening of August 4 on the Los Gatos Creek Trail there was a dead body found. The cause of death was a gun shot wound to the head determined to be suicide. There was also a sexual assault on that same evening. There is a suspect being investigated.

Early Saturday Training: In order to get an early jump on your miles, many of you are starting your training on Saturday between 6:00 -7:00 a.m. You attend the seminar and finish the rest of your training miles with the other Divas. I think that is great and would encourage anyone who wants to do that to give it a try. Caution: There are a number of people out on the trail early in the morning. However, there are long stretches on the trail where there may not be anyone on the trail. Recommendation: For your safety, if you go out early please have a partner.

Special Contributions – And a Big Thank You From All the Divas
Diva Diana O has generously offered to donate the bagels and bananas for this Saturday’s training. She writes in an email on 8/13/07: Hi Judge, I will bring bagels and bananas for everyone this coming Saturday. Diana
Diva Heather S has generously donated a series of raffle prizes for this Saturday. She writes in an email 8/15/07: In an effort to further support my Diva sisters, I'd like to volunteer to (quietly) sponsor Saturday's raffle. I was thinking about getting a few "endurance
athlete" essentials from the Sports Basement to donate... 3 prizes in all. Done! I had loads of fun shopping; will bring all the goodies with Saturday morning for the Diva give-away (I will abstain from the raffle this week). Here's the scoop:

First prize: Hydrate!
(Assortment of electrolytes including 2 bottles of
Nuun tablets and 3 different Ultima powders... good
Stuff!!)

Second prize: Nourish!!
(Variety of 4 power bars and 3 energy gels)

Third prize: Gear!!!
(4-bottle Endurance Fuel Belt; I'll include a gift
Receipt in the pocket so it can be exchanged if the
Size isn't right)

Yay!! That was fun...

Heather

San Jose Rock ‘n’ Roll Half Marathon
We are eight weeks away from the San Jose Rock ‘n’ Roll. The event is limited to the first 15,000. Reminder: There are many ways you can participate in the Rock ‘n’ Roll. To register as a Red Power Diva please go to the SJ Rock ‘n’ Roll Corporate Challenge Fit link. Megan has requested that we use used the link. She has indicated that Divas registering with her is a bit overwhelming. We have approximately 60 Divas registered at this time.

Divas With August Birthdays: Happy Birthday

NAME	AUGUST 2007 BIRTHDAY
Peggy A	AUGUST 5
Stephani K	AUGUST 6
Joanie S	August 12
Christine H	August 20
Rolanda P Jennifer V	August 22
Susan R	August 23
Rhonda H	August 28
Charlene M Darlene M	August 30

Tips on Hydration and Fueling the Body: Refer to the weekly summary for July 30-August 3, 2007
Rescue Diva and Proper Hydration
Last Saturday (August 11) out on the Los Gatos Creek Trail, there was dog name Fido that ran from his owner. As hard as the Fido's owner tried she could not catch the him. The Fido was having a great time as he ran into the creek, chased a skunk and was eating some unmentionable things from the bushes. Well, the Red Power Divas are well known on the LGCT for rescuing animals (remember the turtle that Diva Debbie M and Diva Tanya B rescued on the trial). Therefore, it was no surprise when Diva Maria I (Santa Clara County Deputy Probation Officer and owner of five dogs) dressed in her Red Power Diva shirt came to the rescue. When Fido was about 500 yards from his owner and gaining distance, Maria drops down to her knees, closes her eyes and starts to sing. Fido hearing the sound of this beautiful? voice, stops in his tracks. Fido turns and starts to run toward this voice. Maria signs louder, Fido runs harder and within seconds the voice and the dog (Shepherd mix weighing about 75 pounds) collides. Fido in his urgency to hear more of the voice licks (with his saliva flying) Maria’s face, licks her nose, licks her hair and finally licks her inside her mouth. Maria eventually was able to restrain the Fido and returned him to his owner with a big thank you from the owner. As Maria walked slowly back down the trail with multiple dog paws on her Red Power Diva shirt, with dog saliva dripping from her face, and with the smell of skunk radiating from her body, she thought, well at least I am properly hydrated. Congratulations Maria, you are a hero.


Divas Rock
Sharon

WEEKLY SUMMARY – JULY 30-AUGUST 3, 2007

Remember the mind is like a parachute. It only works when it is open.

Protection of Your Most Precious Gift - one of the most precious gifts we possess is this beautiful thing we called our body. We only have one. Cherish it, take care of it and love it. The weekly summary is a reminder of what we need to do as athletes to take care of our bodies as we train for the Rock & Roll. I know that the following material is not exciting but please take the time to review it. Peak performance is the result of proper nutrition, training, and mental discipline. It can’t be bought.

Hydration Revisited (American College of Sports Medicine)

I am very proud and excited about the progress this incredibly group of women we call the Red Power Divas are making during the 2007 training season. You are working hard as you prepare for the Rock 'n' Roll Half Marathon. An important part of our preparation is to make sure we take good care of our body. At this point in our training, proper hydration should be a normal part of our training routine. However, I am concern that some Divas may not be properly hydrating. Either Divas do not carry water bottles/containers when they go out to train or those who do carry such containers are not actually drinking enough fluid.

During exercise, an athlete's body needs fluids. Period. That's why replenishing fluids during exercise is crucial — especially in the heat. When the body loses fluids through sweating, body temperature elevates, blood volume drops and the heart works harder in order to move blood through the bloodstream. As a result exercise performance drops. I want to repeat, exercise performance drops. This isn't a good thing. We are DIVAS and we are ATHLETES. We want our performance to increase. A lack of proper hydration can also be dangerous and result in heat stroke. PLEASE do not rely on thirst to tell you when fluids are needed because thirst lags behind actual need. PLEASE, PLEASE - when training (1) drink 17 ounces (2+ cups) two hours before training so when you start training the body is properly hydrated and (2) during training carry a water bottle/container with fluid and take a drink every -15 minutes. As we move forward in our training, we want to make sure when the Divas get to the starting line on the morning of the Rock & Roll we will be healthy, strong and well hydrated

Complex Carbohydrates - Your Body’s Best Friend
We know that the most important function of fluid is to rehydrate. But a drained Diva body also needs to restore energy and electrolytes. To stay healthy and recover well, you need to fuel your body efficiently. Complex carbohydrates supply fuel for the muscles to use during exercise. When you eat a diet filled with complex crabs your muscles can store them in the form of glycogen. Then during exercises, glycogen breaks down to fuel the muscles which helps to delay fatigue during prolong exercise and improve performance.
First, try and eat a high carbohydrate low fat meal before exercising. Second, consume carbohydrates, in the form of gels, sport drinks, or food, on long hard workouts to keep running or walking strong. Third, eat and/or drink a good helping of carbs as quickly as possible after workouts. This will replenish the glycogen (energy supply) in your depleted leg muscles. And add a little protein for muscle repair. Complex carbohydrates are found in starchy and fiber-filled foods like breads, cereals, pasta, rice, potatoes, beans, fresh fruit, and vegetables.


The Spud Report – A Perfect Runners/Walkers Food
(Excerpts from 2007 September Runner’s World magazine)
For many runners/walkers, pasta is such a staple that meal planning means choosing between penne and linguine. And for good reason: Pasta is high in carbs, easy to prepare not to mention it’s tasty.

But athletes who fuel up on only noodles may be overlooking a carb source that’s just as good, if not better: the potato. Baked, mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta. All varieties---russet, red, yellow, purple, and sweet---contain impressive quantities of vitamins and minerals. Plus, they are easy to digest and prepare.

Potatoes are actually the most popular vegetable in America, but sadly more than 50 percent of those are fried--- turning them into a nutritional disaster, which help account for their bad rap. BUT in fact the potato is just as effective if not more effective in getting runners/walkers ready for a hard or long workout.

What are the Benefits?

One large russet potato contains 63 grams of carbohydrates, zero grams of fat, eight grams of protein, and seven grams of fiber. It also provides 64 percent of your Daily Value of vitamin C, 53 percent of B6, and 1,600 milligrams of potassium---which is critical for fluid balance and muscle function.
A one cup serving of sweet potatoes offers more than 700 percent of your Daily Value of vitamin A, 65 percent of vitamin C, and seven grams of fiber. Sweet potatoes also aids new cell growth and repairs post workout micro tears in muscle, helping you recover and refuel for the next run/walk. All potatoes are rich sources of antioxidants, and russets rank among the top 20 vegetables containing free radical---fighting compounds.

WAIT--- That is not all. Potatoes also rank high on the glycemic index—higher than pasta which means their carbs get into the blood stream fast. So quickly, in fact, that some ultra marathoners and Ironman athletes reach for reach for boiled potatoes during endurance events. I personally carbo load with different forms of potatoes the days and the night before a race event.

Sport Drinks
In order to continue to perform at peak performance during training, the body must maintain a balance of electrolytes. Sodium is the primary electrolyte lost in sweat followed by potassium. Electrolytes stimulate fluid absorption, maintain proper fluid balance in the body and provide energy to working muscles. There are many choices an athlete can choose to restore electrolytes. Many athletes choose carbohydrate and electrolyte-rich sports drinks. These sport drinks can serve to enhance flavor and encourage athletes to drink more. Since sports drinks are absorbed quickly, they help maintain blood glucose level during exercise. The addition of carbohydrates in the drink can delay fatigue during prolonged exercise and improve performance.

The official sports drink for the 2007 Rock ‘n’ Roll Half Marathon is Accelerade. Lemonade flowered Accelerade will be available at seven stations along the half marathon course. We will provide samples of Accelerade at Saturday training to determine if it is a sport drink that you can enjoy consuming.

Carbs and Accelerade for Saturday Post Training
We have moved into heavy training on Saturdays in which we are out on the trail for longer than an hour. In order assist you in replenishing glycogen in your depleted leg muscles the carbohydrates and potassium, we will have bananas, bagels and diced baked russet and sweet potatoes available on Saturday before and after our long training run/walk.

Saturday Training – August 11, 2007
We will focus on two things during Saturday’s training (1) determining your PACE TIME for either a 10K or 12K as we prepare for the Rock & Roll. For example what is your time per mile for the distance you are walking/running; Everyone should have a training watch to make this determination. (2) Establishing a routine for fueling the body.

Training Partners or Groups
We are at the stage where each Diva should have a run/walk partner or group of three or more with whom they train and intend to walk/run in the half marathon. For the purposes of our training on Saturday, please run/walk with a partner or group within the same run/walk pace. It is important that you stick with the partner or group and not do it alone.
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Reminders Training Preparation
I don’t intend to nag but please wear your sun screen, sun glasses and wear a hat or visor to protect yourself against the ultra violent rays of the sun. Take care of your precious gift.

Saturday Seminar Topic: Importance of Fueling the Body
Lecturer: Karen H, M.P.H.
Manager, HMR Weight Management Program


Recovery - Listen to Your Body - Take a Day Off

We are entering into some of the toughest days of our training. We are working on long training runs/walks on Saturdays and intervals and stairs during the week. Training hard is important but so is rest and recovery. Listen to your body. Don’t place your hands over your ears. Know when to rest. The key is to have a sense of when a pain is worthy of a day of down time. If you are training pretty hard, you are almost always going to have something that’s a little sore especially at the beginning of a new training i.e. intervals and stairs. Ultimately you have to distinguish between soreness and something that’s just not right. Good indicators that something isn’t right include a sharp, localized pain that doesn’t improve as your run/walk progresses and any ache that alters your walk or run.

Giving your body a chance to truly recover is critical. When the training calendar indicates Recovery/Rest Days, please take that time off. For example getting off your feet and relaxing rather than spending all day walking around the mall or running errands. Also sleep is when your body repairs itself, so improving the quality and quantity of your sleep will help your running/walking.


Training Calendar Modification - See Side Bar
Interval Training: Based upon feedback from Divas about the challenges they are facing doing specific distance intervals (i.e. 110 meters and 200 meters), I am adding Fartlek training as an option. Fartlek is a Swedish word meaning speed play. While walking or running during training you pick up the pace or slow down the pace according to how you feel. There are no set speeds or distances. For example, you can walk or run fast for 15 seconds and recovery for two or more minutes.

Diva Spotlight – The Diva spotlight is on Emily B. Emily is a Diva who goes the extra mile. She is the one who contacted Road ID to get a discount on training identification for the Red Power Divas. She is also the Diva who took the time and the initiative last Saturday morning to mark the turnaround points for our long distance walk (before we even arrived!). Emily wears a personal GPS device so we know her mile markers were accurate. It was GREAT to be 100% sure where to turn around on the trail -- you couldn't miss the "RPD" indicators. We appreciate you, Emily! (Diva Heather S made this recommendation) NOTE: If you want to recommend a Diva for a spotlight, please email me.

Campbell Community Center Track - Thursday Training
Adding Fartleks and one set of stairs

Rock ‘n’ Roll Half Marathon - REGISTER!!!!!!!!!!
We are nine weeks away from the San Jose Rock ‘n’ Roll. The event is limited to the first 15,000. To register as a Red Power Diva please go to the SJ Rock & Roll Corporate Challenge Fit link I will forward the link on a separate email. Megan has requested that we use used the link. She has indicated that Divas registering with her is a bit overwhelming. We have approximately 60 Divas registered at this time. I will send out a updated list of Divas registered for the Rock 'n' Roll next week.

NEXT DIVA RACE EVENT - PLEASE REGISTER
The next Diva Team event is the 10K on the Bay. (We are substituting this event)
Date: August 25, 2007 (Saturday)
Location: 4901 Breakwater Drive, Hayward, CA
Start Time: 8:30 a.m.
Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
Website: www.10konthebay.org


Keep training and resting hard.

Divas Rock

Sharon

Stress Tip Series (#3) - by Yvette K.

Tip #3:

CELEBRATE! Last Tip I talked about “one thing” – this tip is the follow-up, and we Divas are good at this: CELEBRATE! Once that one thing (whatever it is) is crossed off your list, do a little dance, make a little love, get down tonight! I don’t care if it IS dancing, hugging, smiling, crashing to the grass, putting a tiny check mark or crumpling up the whole sheet of paper with one word on it and making a two-pointer into the trash-bin…once you finish your one thing, ENJOY THAT MOMENT.

The moment of completion is HUGELY important in my opinion. It allows me to mentally release the completed task, and physically experience a rush of calming, happiness. I don’t know about you, but something is DONE. When it is a job WELL done, my stress is even MORE reduced and I feel GREAT – even if only until I turn to tackle my next task!

Moving too quickly from one stressful idea or task to another deprives us, mentally, physically and spiritually of the kudos we deserve! We also don’t get that opportunity to “learn” from our own bodies how amazing it feels to revel in our accomplishments and enjoy the transition from something complete, to a challenge that has just begun.

Diva Weekly Summary - July 23-29

MIND GAMES

What you think affects how you feel and perform. Training your brain is as important as training your body

The Rock & Roll Half Marathon is approximately eleven weeks away. We are half way through our training program. Most of you have been training hard and consistently, looking great and right on target in your training. Those of you who have been inconsistent in your training there is plenty of time to get your training on track. You will nail the half marathon. I believe in you. But what I believe is not relevant. Ultimately, it is what you believe that will count.

We as Divas are moving into the part of our training were mental preparation becomes essential. The Rock & Roll Half Marathon is the destination but our training program is the journey that will lead us across the finish line. Studies have proven that mental training will not only enhance performance and improve productivity but also add to your enjoyment

I have worked in the athletic field both as an athlete and as a coach for over 30 years. I have worked with numerous coaches and coached hundreds of athletes. I am thoroughly convinced that 50 % of our physical performance is mental. I believe in the power of positive reinforcement and visualization. I also believe that mental preparation goes hand-in-hand with setting goals and hard work. You have to determine what your personal and training keys are to your success as you continue to prepare for the Rock & Roll.

I would recommend that a key part of that success preparation is you visualizing succeeding. Visualize yourself at the starting line with 15,000 other athletes. This is the race that you and all your fellow Divas have worked hard for all season. You are excited, you have trained, you have a game plan and you are ready. The gun goes off and you move forward. You want to go as fast as you can as the other participants move pass you. But you hold steady because you know to succeed you must follow your game plan. Visualize walking or running the course, you can feel the warmth of the morning sun and a cool breeze. You hear the music of the bands and it excites you. As you move pass the mile markers you see and hear the fans along the course cheering for you. As you near the finish line you see a mass of red shirts. As you cross the finish line you hear the cheers of the Divas and you are embraced by the warmth of these women within whom you have found great support. WOW! What a season.

You can learn how to use your mind constructively. You can learn how to stay focused. You can learn to deal with adversity. You can stay motivated during difficult times and avoid fatal distractions. Building mental muscle, like building physical muscle, requires time and effort. It is a process. AND it can be achieved. But first you must make a commitment. And I am confident you will.

Note: Go to the San Jose Rock & Roll Half Marathon website and click on 2006 Highlight Video.

IN SEEKING BALANCE DIVAS COME IN MANY FORMS
Red Power Divas is an organization in which you will find a network of women where everyone is welcomed and everyone is supported. This is a group where the emphasis is about "Seeking Balance" in our lives. You, the individual are the center of that balance. Our training program and race events are designed so the individual is free to participate as much or as little as they can fit into their lives without guilt. In seeing balance Divas come in many forms. (1) Divas who make it a priority to train with the team two or more times a week and participate in the Diva race events (2) Divas who train on their own and train with the team and participate in Diva race events when they can fit it into their schedule (3) Divas because of life events and other priorities do not participate in team training or events but receive Diva emails and support the group. Divas come in many different forms. But we are all in this sisterhood together and empowered and honored by the support we receive.

DIVAS FINAL TEAM EVENT OF THE SEASON
The San Jose Rock & Roll is the final Diva Team race of the season. The goal is to have full Diva participation. For those who have been training, I know that there are some of you who have doubts about whether you can even do a half marathon. Others want to try but have doubts about whether you can finish within the four hour (240 minutes) time limit. And we have Divas because of physical limitations will not be able to complete a half marathon this season. There is a place for all Divas in the Rock & Roll. There are many options for you to explore. The Divas who have been training will complete the half marathon. Those who feel they will not finish within the time limit; you can start an hour before the official start of the Rock & Roll. You will not have an official chip time. If you are not cable of doing a half marathon, you can walk a 10K or a 5K route on the half marathon course. You will not have an official chip time. Or if you cannot participate in the walking or running part of the race at all you can be a Diva volunteer. I would love to have all Diva’s make a commitment to participate in the Rock & Roll if it has a role in your seeking balance.

For those walking or running, remember you don’t have to run or walk very far or fast to out run or out walk people who do not participate. It’s the Tortoise and the Hare story all over again. Slow and steady always win the race. When you participate with all the other Divas as a TEAM (walker, runner or volunteer) in the San Jose Rock & Roll Half Marathon and hear the cheering of your entire fellow Divas you will have a feeling of great accomplishment and you will be a winner.

DIVAS WHO I HAVE LISTED AS REGISTERED FOR THE ROCK & ROLL
(If you have registered and you are not on this list or I have you listed and you have not registered, please contact me.)

Jody C Rhonda H Debra R Ann H Laura M Mary V Melanie R Sandra E Kristi P Debbie M Virginia M Suzana G Lisa S Yen G Denise L Ericka C Michele G Heather S Michelle C Sandra W	Judith H Leo H Charlotte C Emily B Deborah R Mary R Tina M Elaine V Susan B Lindy B Cammie C Ginger T Diana O Anita O Carrie I Amanda V Cheri F Geri F Carolyn N Sandra W

SATURDAY SEMINAR – Diva Sabrina F will be discussing tips on creative uses of the Diva Google Group and the Diva Blog.

FREE CONSULTATION:
Diva Melody Lynd, MD, Plastic Surgeon – last Saturday’s excellent speaker generously offered a free consultation to all Divas. When you call to make an appointment for a consultation indicate that you are a Red Power Diva.

LISTEN TO YOUR BODY
During our training never be afraid to take a day off. If your legs are feeling unduly stiff and sore, rest; if you are at all sluggish, rest; in fact, if in doubt, rest. Listen to your body.

CONGRATULATION - YVETTE K
San Francisco Half Marathon – A quote that has been attributed to the American author Mark Twain “the coldest winter I ever saw was the summer I spent in San Francisco.” The participants in the SF Half Marathon would fully agree. In foggy, damp and very cold weather thousands of runners participated . Among those runners was one mighty Diva, Yvette K. In spite of the weather Yvette ran a great race. She finished in 3 hours and 30 minutes. Congratulations you Rock!

NEXT DIVA RACE EVENT

The next Diva Team event is the 10K on the Bay. (We are substituting this event
Date: August 25, 2007 (Saturday)
Location: 4901 Breakwater Drive, Hayward, CA
Start Time: 8:30 a.m.
Cost: $25
Course Description: Flat, on gravel/paced dirt, and along the beautiful Hayward shoreline.
Website: www.10konthebay.org

The 10K on the Bay appears to be a better organized event and it is a beautiful course. This event is the same date as the IWalk. If you have registered for the IWalk, please let me know and you will be reimbursed.


I AM SEEKING BALANCE
I will not be in attendance at the Saturday, August 4, 2007 training. I am founder and Chair of the Board of Building Peaceful Families. Building Peaceful Families is a nonprofit organization dedicated to helping families develop and maintain violence-free homes by training key community members in violence prevention and hosting events to celebrate the value of responsible and positive parenting.

We offer a range of violence prevention and education programs to assist nearly 5000 educators, healthcare professionals, law enforcement personnel, religious and community leaders, employers and parents in recognizing and responding appropriately to family violence. A key program initiative includes our annual Fatherhood Conference set for August 4, 2007. I chair the committee for this conference and we anticipated there will be over 600 in attendance. As much as I love and would like to be with the Red Power Divas Saturday training, I am committed to the conference.

RUNNERS/WALKERS IDENTIFICATION
We have mentioned over the last three weeks for your safety, the importance of carrying identification when training. On August 1, 2007, I was rushing from work to go out to do my training run and forgot my dog tag training ID. I was running down a sidewalk in a residential area, when three small children abruptly rode their tricycles into my path. In an attempt to avoid crashing into and hurting them, I jumped over them (yes I can still jump) and crashed very hard. Children 1 - Diva Sharon 0. The kids were a little frightened but otherwise fine. I have a number of bruises, scratches and a fat lip. (I have been telling everyone that the fat lip is the result of a night of passion). Bottom line is that it could have been much worse and I had no identification. Accidents do happen. Recommendation: Please purchase training identification and of course wear it. Shop around for the best deal.

Have a Great Weekend
Sharon